LA Class September 30,2026

Louie Fredric Chuaquico

7 hours ago

1 min read

Warm-up: (10 min)

2 min machine

20 90/90 hip stretch

10 Cat-cows

10 Fire hydrants

10 Good mornings

10 Air squats

10 V-ups 3/Side WGS

Wrist prep

Strength:

EMOM x 9

Min 1: 1-2 Rope Climbs or 10 Ring Rows

Min 2: 10-12 Seated Clean to Press

Min 3: 100m Farmer's carry

Every 2:30 x 7 SETS

12/10 Calorie Row

9 Thrusters (95/65)

Max toes-to-bar or hanging knee raises

Rest 30 sec; repeat for 7 Sets

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